It also burns calories, of course. At a 10-minute per mile pace—roughly the average guy’s marathon pace—you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more.

But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

“In general, you burn more calories by doing high-intensity weight training than you do running,” says Harold Gibbons, a trainer at Mark Fisher Fitness in New York City and the New York State Director of the National Strength and Conditioning Association.

Most people don’t realize this, though. That’s often because the number of calories you’re told you just burned is typically estimated from The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.

In fact, when researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. This suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

But resistance training isn’t your only option. There are also cardio exercises that can boost your burn. We found 10 exercises that will help you incinerate calories—without ever having to hit the pavement.

Kettlebell Swings

According to research from the University of Wisconsin, this explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive.

In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout.

“The kettlebell swing works you so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and the author of Intervention. “You’re not super efficient at it, which taxes your body.”

Indoor Rowing

A 185-pound guy can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calories per minute, reports a Harvard University study.

And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer.

Burpees

A 180-pound person burns about 1.43 calories per burpee, says exercise scientist and Spartan Coach Jeff Godin. So if you can hammer out at least seven a minute, you’re in the double digits.

But it would help if you shot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.

AirDyne Bike Sprints

It sounds downright crazy, but Gym Jones manager Rob MacDonald proved that it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.

The key: Give everything you have in that 60 seconds.

Note: This was by no means a scientific experiment. It relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting fan revolutions into physical work.

Jumping Rope

According to the Compendium of Physical Activities, moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities.

This exercise mode uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.

Fat-Tire Biking

If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round, says Mike Curiak, record holder for the 1,000-mile Iditasport Impossible, a fat tire biking race.

Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. But regardless, it’s sure to be one hell of a workout.

“Cindy”

According to scientists at Kennesaw State University, this CrossFit Workout of the Day (WOD) burns an average of 13 calories per minute.

It’s effective because it pairs three exercises—5 pullups, 10 pushups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.

So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between.

If you’re somewhat less than amazing (read: like most people), you simply rest when needed. For example, you don’t move on to the pushup until you’ve completed 5 reps of the pullup, even if you have to stop and start.

“Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate,” says John.

Cross-Country Skiing

Zipping along on skis delivers a better heart-pounding workout than running at about the same pace, thanks to the fact that the sport requires you to push with your lower body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

Tabata Jump Squats

This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic ra

Of all the soccer skills, dribbling is the first — and most fundamental to ball mastery. But young soccer players and seasoned players alike benefit from practicing different ways to dribble the ball. As young players develop, they’ll master dribbling with their dominant and non-dominant foot, running with the ball, controlling the ball and keeping the ball close in all sorts of situations — first on their own, and then with the pressure of a defender.

These 10 soccer drills help players develop their dribbling skills as they move up and down the field.

Duck Tails
Watch your tail! This dribbling activity teaches players to keep their heads up and explode out of dangerous situations.

Red Light, Green Light
Unleash your inner Lightning McQueen! Build players’ muscle memory by pairing quick stops with explosive speed in this dribbling activity.

Dinosaur Tag
Welcome to Jurassic…Tag? This dribbling activity puts an emphasis on speed and turning the ball by changing direction. With dinosaurs.

Island Hopping
Pirates ahead! This activity helps players learn to get away from an attacker by finding open space to dribble the ball to.

Snake
Let’ssss teach playerssss to communicate and move as a team, while developing agility and coordination as they dribble.

101 Dalmatians
Rescue some pups with a clever activity that develops shielding skills and the ability to find open space when dribbling.

Gates Dribbling
This dribbling game helps with speed dribbling and turning with the ball.

Body Part Dribbling
The ball becomes a powerful magnet in this entertaining dribbling activity that helps build agility and coordination.

Dancing Ball
Dribbling skills, agility and coordination are folded into this fun dancing activity.

Moving Goal
Eye on the prize, kids. This striking and dribbling activity teaches players to keep their heads up while dribbling to find the goal and score.

Can’t get enough dribbling? Advanced dribblers can try their hand — er, foot — at our favorite trick moves, including the Cruyff Turn, the Maradona Turn, the Ronaldo Chop, the scissor and the step over.

Read the original article on mojo.com

About MOJO

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. Launched in February 2021, MOJO is a robust digital platform that empowers parents who coach youth sports to bring world-class training to the largest pool of players in the world — kids aged 13 and under. MOJO believes that youth sports has the power to transform lives, not just for the kids on the field but the coaches and parents on the sidelines. MOJO is committed to equity, inclusion and helping level the playing field for kids everywhere. For more information, visit www.mojo.sport. MOJO can also be found on Facebook, Twitter, and Instagram.

For more great soccer drills for kids, check out:

• The 10 Best Soccer Passing Drills for U8, U10 and U12
• The 10 Best Soccer Drills
• The 10 Best U6 Soccer Drills
• The 10 Best U8 Soccer Drills
• The 10 Best U10 Soccer Drills

The same goes for sports nutrition.

Athletes need to understand that the big rocks need to go in the jar first, and let the pebbles settle around them.  This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life.

This metaphor will also help nail down any sports nutrition plan. Unless you’re a pro athlete, nutrition plans don’t need to be highly complex and intricate to yield quality results. Instead, if an athlete can get the “big rocks” to fit into the jar, the rest will fall into place.

Here are the 4 rocks for an athlete’s nutrition plan:

1. Accountability

Most athletes are highly motivated and committed to their sports and athletic lifestyle. It’s in their DNA. But that doesn’t mean nutrition should take a back seat. The first thing athletes need to ask themselves is if they’re ready to commit to fine-tuning their nutrition plan. Most athletes are confident in their abilities on the field, but it’s imperative for them to be confident in changing their lifestyle to a healthy one. That comes with consistency.

Another way athletes can know they’re ready to carry out a healthy meal plan is by committing to a schedule that prioritizes meal prep. Creating an integrated system that works for each individual athlete is essential. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term.

But, within that system an athlete needs to understand there will be bumps in the road due to their busy lifestyle. Unless you’re a professional athlete, chances are you don’t have a private chef.  Always remember, a consistent B effort is better than one week of A+ and 3 weeks of Ds.

2. Eat for your sport

The sport you play will dictate what your nutrition plan will look like. Different sports require different energy intakes and seasonal differences. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. The main takeaway should be “eat what you burn.”

Unless you’re trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance.

Athletes should always be looking at what they are eating before, during and after games.

Pre-game nutrition directly affects your performance on the field. If athletes don’t properly fuel up 2-3 hours before game time, their blood sugar levels could be low, directly affecting coordination, endurance and overall focus.

Mid-game nutrition also varies depending on the sport, but it’s also essential. For example, soccer players playing a 90-minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Generally, this is where a sports drink comes into play.

Post-game nutrition could be the most important in terms of recovery and long-term success. The mindset of most athletes after a game is that they can eat anything. Wherever the bus takes them, a glutton for food comes out. But if they choose chicken nuggets and French fries over lean protein and smart carbs, they could be more inflamed and sore, and not reap the benefits of their workout or game. This rolls into the accountability portion of the big rocks. If the athlete knows the bus is headed to a fast food joint post-game, he or she should plan to bring high quality protein shake onto the bus.

3. Nail your macros down

It’s no secret that athletes need more calories. Each day, the energy output of athletes is much higher than that of everyday people. During practices, games or an offseason workout, an athlete can burn anywhere from 800 to 1,500 calories, and if they are not replaced, the athlete’s body will suffer. Without getting too complicated with macros, athletes should think about each meal and what it should contain.

Every meal should have 1-2 serving of lean protein, 1 serving of colorful vegetables or fruit, and 1-2 servings of a healthy fat.

Most meals should also include a slow-digesting, high-fiber carb such as brown rice, quinoa, oats or lentils. The slow-digesting carb should be eaten either in the morning or around game—to ensures that the carbs will replace any lost muscle glycogen.

Follow this meal plan, and the macros will be on point and aid in building muscle, endurance training and overall good health. This may seem like an impossible task for busy athletes always on the go. But even when you’re on the road, you should still try to abide by these macro principals at each meal.

But sometimes that’s just not realistic, and you need to swing into a convenience store for a quick pick-me-up before or after a game. When that happens . . .

4. Eat real food, not sport food

No matter where you are, you can get food with nutritional value. Even gas stations carry health bars that are high in smart carbs and protein—great options for the athlete on the go.

Athletes need better quality food than average people. Regardless of the food and no matter what the athlete is ingesting, it needs to hold nutritional value. If not, the body won’t recover quickly and muscle synthesis could turn into degradation. As a general rule, stay away from self proclaimed “fitness foods” like energy drinks, “Paleo packs” and bars with chapter-long lists of ingredients.

Generally this stuff is a cornucopia of processed and often poor quality food, leading to subpar choices. Part of being an athlete means you have to understand the importance of nutrient rich foods and how they affect your performance. All athletes should treat their body as a temple where chemical-filled foods don’t belong.

Good whole food alternatives almost as good as prepared meals but more convenient are everywhere. Choosing whole grain bread over white, a bag of trail mix over chips, or a bar with fewer than 10 ingredients and 10 g of sugar are all available at any quick stop or sandwich chain. Now more than ever, it’s easy to make healthy choices, so if athletes can consciously make those choice, they’ll be golden.

If an athlete can nail down these big rocks of nutrition, only then can they move on to a more complex, individualized plan. Athletes shouldn’t have to do this alone either. Get teammates, coaches and parents involved and create an atmosphere where performance nutrition can thrive. Everyone commits hours of practice to better the team’s chance at a W. Commit some of that time to nutrition, and it will put the team one step ahead of the competition.

READ MORE:

• Pre-Game Meal Recommendations for Athletes
• 5 Protein-Packed Recovery Shakes
• How to Identify and Avoid Highly-Processed Foods

Needless to say, Williams knows the game – which is why we asked him about the practice essentials for new flag football coaches.

Footballs

This one seems like a no-brainer. But heads up — footballs come in different sizes, just like soccer balls. Make sure you get the right size for your age group. Kids 9 and under use a size 5, while 14 and over use an official ball, size 9.

Flag belts and flags

All players wear a belt with two flags. In flag football, there is no contact – a.k.a. no tackling. A play is dead when a defensive player pulls a flag off their opponent’s belt. (Most NFL Flag leagues will provide belts and flags as part of registration.)

Training cones

These are essential for creating boundaries on the field and setting up drills. Williams does a fun one called “Jukes for Days” where he sets up a rectangle with cones. Two players go 1 vs. 1 within the rectangle to see if they can score or stop the play. “It gets them warmed up and it also helps them with their reflexes,” says Williams.

Agility ladder

An agility ladder is used in a number of drills to help with key skills on the flag football field: quick feet, fast reflexes, and – you guessed it – agility. Bonus: kids think they’re fun.

Your coach voice

Some coaches use whistles — but you’ve already got something just as effective. Williams prefers that his players listen to his voice at all times — for good reason. “There might be multiple games going on, on other fields,” he explains. “If my kids stop when they hear a whistle, it might be a whistle from the other field.”

A plan

This is key, coaches. A typical flag football practice plan starts with 10 minutes or so of warmups, followed by a few activities that work on different flag football skills — from catching and throwing to man-to-man and zone defense — and then everyone’s favorite: scrimmage. Scrimmaging is a great way to practice skills and flex those competitive muscles. Plus, it’s plain fun.

The right attitude

Williams keeps it simple. “That’s about all you really need for practice,” he says. “If you use more than that, you’re going a little overboard.”

And don’t forget what really matters – kids getting outside and having a blast.

Read the original article on mojo.com by Sue Pierce

About MOJO

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. Launched in February 2021, MOJO is a robust digital platform that empowers parents who coach youth sports to bring world-class training to the largest pool of players in the world — kids aged 13 and under. MOJO believes that youth sports has the power to transform lives, not just for the kids on the field but the coaches and parents on the sidelines. MOJO is committed to equity, inclusion and helping level the playing field for kids everywhere. For more information, visit www.mojo.sport. MOJO can also be found on Facebook, Twitter, and Instagram.

The Boston Marathon holds a special place in the hearts of many runners. Its rich history and prestige make qualifying for this iconic race a top-tier goal for age-group and recreational runners alike.

Running the famed 26.2-mile route from Hopkinton to Boylston Street in Boston is not only a bucket list achievement but also a testament to your dedication and ability as a runner.

While qualifying for Boston is no easy feat, it is an attainable goal with the right approach. In this article, we’ll provide you with six essential tips to help you on your journey to qualifying for the Boston Marathon.

Make It Your Primary Goal:

If you aspire to qualify for Boston, it’s crucial to make it a primary goal in both your running and personal life. Share your intention with your significant other, family members, and running buddies to generate long-term excitement, support, and accountability.

Each age group has a specific qualifying time that must be achieved within a two-year window prior to registration opening. By making Boston qualification a priority, you can channel your energy and focus towards the necessary training and preparation.

For more details on age qualification standards for the Boston Marathon, visit the Boston Athletic Association’s official website.

Set a Realistic Goal:

Qualifying for Boston requires significant dedication and commitment. Understand that it may take a year or two, or even longer, to develop the necessary aerobic strength and overall fitness to meet the qualifying standards for your age group.

Seek guidance from a coach or join a local training group with a track record of helping runners achieve a BQ. They can assess your current fitness level, running history, and other factors to design a tailored training program that aligns with your abilities and schedule. Be realistic about where you are as a runner and the progress you need to make to reach your goal.

Choose the Right Race:

Selecting the right race plays a crucial role in your quest to qualify for Boston.

Look for a fast, USATF-certified course with a high percentage of Boston qualifiers. While marathons like New York City, Chicago, and Boston itself have a large number of qualifiers, they can be challenging to get into.

Consider races like the Beantown Marathon in Hingham, MA (about 45 minutes Southeast of Boston). The Beantown Marathon has a USATF-certified course and boasts one of the highest Boston Qualifying percentages around, with over 40% of last year’s finishers qualifying for Boston. Not to mention, it’s also one of the last possible qualifiers for Boston, in case you are running out of time and need to squeeze a BQ time in.

Harness the Power of Super Shoes:

To maximize your race-day performance, consider investing in running shoes with carbon-fiber plates, commonly known as “super shoes.” These shoes offer a 3 to 6 percent advantage over traditional foam midsole shoes.

Brands like Nike, Adidas, Skechers, ASICS, and others offer models with carbon plates. Visit a local running store to try on different options and find the pair that suits you best. Super shoes not only enhance your speed but also aid in quicker recovery, enabling you to push your limits during training.

Train Methodically and Consistently:

To achieve your Boston qualifying time, follow a well-structured training plan that gradually builds your aerobic fitness and mileage.

Most coaches recommend a 16-week training plan, but the duration may vary based on your current fitness level and experience.

Aim to run between 50 and 80 miles per week during peak training weeks, ensuring an appropriate balance between intensity and recovery. Include long runs, faster workouts (such as tempo runs and intervals), and recovery runs in your training regimen.

Adjust your plan to accommodate your individual strengths, weaknesses, and personal constraints.

The Boston Athletic Association website provides some great resources for Boston Marathon Training Plans, including four different levels of training to help you whether you are running over five hours or going for a sub-three hour marathon.

Maintain Resilience and Optimism:

Even with meticulous training, the race-day experience can be unpredictable.

Understand that qualifying for the Boston Marathon may take time and multiple attempts. Factors such as missed workouts, injuries, and life’s unexpected challenges can sometimes derail your plans.

During setbacks, it’s essential to maintain resilience and optimism. Use setbacks as learning opportunities, adjust your training accordingly, and stay committed to your goal.

Surround yourself with a supportive network of fellow runners, friends, and family who can uplift and encourage you during both the highs and lows of your journey. Remember, qualifying for Boston is a remarkable achievement, and each step forward brings you closer to your dream.

Conclusion:

Qualifying for the Boston Marathon requires a combination of dedication, realistic goal-setting, strategic race selection, proper training, and a resilient mindset.

By making Boston qualification a priority, setting realistic goals, choosing the right race, harnessing the power of super shoes, following a methodical training plan, and maintaining resilience, you increase your chances of earning a coveted spot on the starting line in Hopkinton.

Remember, the journey to Boston is as rewarding as crossing the finish line, so embrace the process, enjoy the miles, and never lose sight of your determination. Best of luck in your pursuit of qualifying for the Boston Marathon!

During this month, Stack Sports and its affiliated organizations will highlight numerous programs, initiatives, and information to bridge the gap and ensure that every child has the chance to participate in sports. Now, let’s delve into the impactful initiatives spearheaded by Stack Sports during Youth Sports Equity Month, along with their esteemed partners, to create a more inclusive and accessible sports landscape for all children.

1) Breaking Down Financial Barriers:

One of the significant challenges preventing many children from engaging in sports is the financial burden. Stack Sports and its organizations offer scholarships, grants, and financial aid programs to families in need. Some of these resources include  SkyHawks Cares and StackRaise. These efforts ensure that talented athletes from all backgrounds can access quality training, facilities, and equipment, regardless of their financial situation. Together, they work towards removing the financial barriers that hinder children from participating in sports.

Additionally, EveryKidSports is a renowned nonprofit organization that shares Stack Sports’ vision of making youth sports accessible to all children, regardless of their financial circumstances. EveryKidSports partners with Stack Sports to provide scholarships, grants, and financial aid programs to families in need, ensuring that talented young athletes from all backgrounds have the opportunity to participate in sports. Through their collaboration, EveryKidSports and Stack Sports work hand in hand to break down the financial barriers that often prevent children from engaging in sports, empowering them to pursue their athletic dreams. Together, they strive to create a more inclusive and equitable sports environment for every child.

2) Community Outreach:

Stack Sports, alongside its partners, actively engages in community outreach initiatives not only through the month of June but year-round. Together they are able to organize sports clinics, workshops, and seminars to educate parents, coaches, and administrators about the importance of equity and inclusivity in youth sports. By working together, they strive to create a network of support and knowledge-sharing to empower communities.

One of Stack Sports’ newest community outreach initiatives is Community Ball Box presented by GOALS Council which aims to provide communities with greater access to sports equipment. The Community Ball Box serves as a bridge, creating a cycle of giving and promoting the joy of sports. This initiative reflects Stack Sports’ commitment to fostering equity and inclusivity in youth sports by removing barriers and providing necessary resources to empower communities.

3) Building Programs in Underserved Areas:

Stack Sports, in conjunction with various stakeholders, prioritizes the development of state-of-the-art sports programs in underserved communities. Through partnerships with organizations such as the Aspen Institute’s Project Play, they aim to identify areas lacking access to camps, clinics, and activities and invest in creating safe and accessible programs for children to practice and compete. These efforts inspire the entire community to embrace the transformative power of sports.

4) Emphasizing Diversity and Inclusion:

Youth Sports Equity Month provides an opportunity to celebrate and champion diversity and inclusion in sports. Stack Sports in collaboration with partners and their organizations actively supports initiatives that promote the participation of underrepresented groups and individuals with disabilities. They work hand in hand to create specialized programs, leagues, and tournaments, fostering an environment where every child feels welcome and valued.

5) Technology for Equity:

Stack Sports leverages advanced sports technology platforms to drive equity in youth sports. Through their digital solutions, they streamline administrative processes, simplify registration, and facilitate communication. This technology ensures that all families, regardless of their resources or geographic location, can easily access information, register for programs, and stay connected with their child’s sports journey. Additionally, Stack Sports’ fundraising efforts enable them to invest in technology and infrastructure that further support their mission of equity.

Youth Sports Equity Month is an important initiative that recognizes the power of sports to shape the lives of young individuals. By breaking down barriers, promoting inclusivity, investing in communities, and utilizing advanced sports technology, Stack Sports is working towards providing equal opportunities for every child to participate in sports. Through scholarships, community outreach, facility development, diversity and inclusion initiatives, and technological advancements, Stack Sports and its partners are making a significant impact on the lives of young athletes across the nation. 

You too can be part of this transformative movement! If you’re someone passionate about leveling the playing field for youth sports, consider supporting EveryKidSports and Stack Sports’ collaborative efforts by making a donation. Your contribution will directly help provide financial assistance to children in need, ensuring they have the chance to participate and thrive in sports. To make a donation and support the cause, visit our donation page https://everykidsports.org/youth-sports-equity-month-stacksports/. Together, we can empower the next generation of athletes and foster a more inclusive sports environment for all children.

As we recognize Youth Sports Equity Month, let us join hands to embrace the transformative power of sports and ensure that every child has an equal chance to thrive on and off the playing field. Together, we can make a difference and shape a brighter future for youth sports.